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Almost 2 years. I'm not so much concerned about aesthetics. I prefer to have a functional type strength. A lot of the jobs I've had have been labor jobs so I see this lifting as more of a way to help make my job easier.

Almost 2 years. I'm not so much concerned about aesthetics. I prefer to have a functional type strength. A lot of the jobs I've had have been labor jobs so I see this lifting as more of a way to help make my job easier.

you should prob look at different programs then. Talk to glight and fugarza about some things. There are a lot out there.

then you can do some isolation exercises for bi's tri's on of of the days. My main concern with this being a 5x5 workout was soreness. I think i'd be pretty sore after monday's squat to squat again. I know I would get used to the soreness and it would go away after a few weeks though.

yeah I probably should. I was thinking about a kettle bell routine, but my gym's kettle bells only go up 15lbs

What are your goals. I know you said you want to add some weight to your squat and DL, but how much. It looks like you have been training for a while so you probably wont get a ton out of a linear progression, but I would try it first and see what happens....basically 3 sets of 5 at a heavy weight, adding weight to the bar each workout. Compound exercises only and eat like a horse. When that stalls out, move to an intermediate program like the texas method or 5/3/1. 5/3/1 is probably better if you want to keep some conditioning workouts.

What are your goals. I know you said you want to add some weight to your squat and DL, but how much. It looks like you have been training for a while so you probably wont get a ton out of a linear progression, but I would try it first and see what happens....basically 3 sets of 5 at a heavy weight, adding weight to the bar each workout. Compound exercises only and eat like a horse. When that stalls out, move to an intermediate program like the texas method or 5/3/1. 5/3/1 is probably better if you want to keep some conditioning workouts.

I like the texas method idea but what workouts do you do.

This is what they list but how many, and which ones do you do on which days?

Exercises. Choose exercises based on your goals. If you tend towards powerlifting: more Bench Press. If you prefer Olympic lifting: more Front Squats & Overhead Press. Whatever your goals, always do the basics:

Yeah I like that one a lot too. That is probably what I will move on to when my current program stalls out. Those Monday are LONG days though.

I like that but I would want dips somewhere. Any suggestions? As in long do you mean time or difficulty? There aren't many exercises so I'm assuming you mean it's hard and seems like it takes a while lol.

I like that but I would want dips somewhere. Any suggestions? As in long do you mean time or difficulty? There aren't many exercises so I'm assuming you mean it's hard and seems like it takes a while lol.

I would add dips on Wednesday. High Rep. Do 3 sets of as many as you can. When you get to where you can do three sets of 12 - 15, start adding weight to keep it in that rep range. Same with pullups.

It will definitely take a long time. I would guess that the Monday workout will take 90 minutes. 5 sets of 3 different big exercises plus warmups. Just the squat part will probably take me 40 minutes.
5x135
5x225
5x295
5x350
5x350
5x350
5x350
5x350

5-7 minutes in between each work set = a long day in the gym on the Monday of this program. Bench will probably be a little less and power cleans will be 3 minutes in between each. You won't need that much time at first, but when they start to get real heavy, you will be missing reps unless you take enough time.

Thanks for all the suggestions guys. I think I've come to the realization that without eating to the point where I start to gain excess fat and have to take more supplements than I do now I'm genetically maxed out. I have a small bone structure and feel there isn't much more I can do. My training is going to change. Rather than trying to put on strong I'm just going to maintain the strength I have now, and try to incorporate more endurance and agility training. As far as weights go, I'm going to try to focus more on rep count, form, and making the muscle burn. After a few months I'll probably go back to heavy weights. This training style will probably be good anyway since I'm enrolled in the "Warrior Dash" marathon.

Today my workout was crap. I did two sets of deadlifts and went home. I had a pretty bad stomach and just called it quits.

I would add dips on Wednesday. High Rep. Do 3 sets of as many as you can. When you get to where you can do three sets of 12 - 15, start adding weight to keep it in that rep range. Same with pullups.

It will definitely take a long time. I would guess that the Monday workout will take 90 minutes. 5 sets of 3 different big exercises plus warmups. Just the squat part will probably take me 40 minutes.
5x135
5x225
5x295
5x350
5x350
5x350
5x350
5x350

5-7 minutes in between each work set = a long day in the gym on the Monday of this program. Bench will probably be a little less and power cleans will be 3 minutes in between each. You won't need that much time at first, but when they start to get real heavy, you will be missing reps unless you take enough time.

why so many sets? it just asks for 5 heavy so wouldnt 2-3 lighter warm up sets be fine?

why so many sets? it just asks for 5 heavy so wouldnt 2-3 lighter warm up sets be fine?

Thats what I posted. 3 warm up sets. The heavy sets should be sets across at the same weight. I guess you could do less than 5 reps on the warmups, but I wouldnt want to go any lighter on the warmups. I try to pick my warmup weights so that the weight increase between each set gets smaller the higher the weights get (ie. 135 > 225 = 90 lbs, 225 > 295 = 70 lbs, 295 > 350 = 55 lbs). I've found it works well for me to feel good and ready to do some work.

Thats what I posted. 3 warm up sets. The heavy sets should be sets across at the same weight. I guess you could do less than 5 reps on the warmups, but I wouldnt want to go any lighter on the warmups. I try to pick my warmup weights so that the weight increase between each set gets smaller the higher the weights get (ie. 135 > 225 = 90 lbs, 225 > 295 = 70 lbs, 295 > 350 = 55 lbs). I've found it works well for me to feel good and ready to do some work.

How light of warm up sets do you mean before getting to your work sets?

I'm sorry I was misunderstanding you. I was thinking those were sets and not reps lol. That's why I was confused lol.

I'm pretty weak at squatting now so my "heavy sets" the other day were about 200lbs. I did two warm up sets of 10x135

I'm sorry I was misunderstanding you. I was thinking those were sets and not reps lol. That's why I was confused lol.

I'm pretty weak at squatting now so my "heavy sets" the other day were about 200lbs. I did two warm up sets of 10x135

Nothing wrong with the heavy sets being at 200. I remember my first day doing the Starting Strength program my work sets were 3 sets of 5 at 180. That was less than two years ago and now I'm doing a 5x5 at 350. You can add weight to squats pretty damn quick. I would modify your warmup a bit though. Maybe 135x10 and then something like 175x5. That 65lbs is a big jump to get to 200.

Thanks for all the suggestions guys. I think I've come to the realization that without eating to the point where I start to gain excess fat and have to take more supplements than I do now I'm genetically maxed out. I have a small bone structure and feel there isn't much more I can do. My training is going to change. Rather than trying to put on strong I'm just going to maintain the strength I have now, and try to incorporate more endurance and agility training. As far as weights go, I'm going to try to focus more on rep count, form, and making the muscle burn. After a few months I'll probably go back to heavy weights. This training style will probably be good anyway since I'm enrolled in the "Warrior Dash" marathon.

Today my workout was crap. I did two sets of deadlifts and went home. I had a pretty bad stomach and just called it quits.

Nothing wrong with the heavy sets being at 200. I remember my first day doing the Starting Strength program my work sets were 3 sets of 5 at 180. That was less than two years ago and now I'm doing a 5x5 at 350. You can add weight to squats pretty damn quick. I would modify your warmup a bit though. Maybe 135x10 and then something like 175x5. That 65lbs is a big jump to get to 200.